A Schema Therapy–Informed Worksheet for Mode Awareness & Healthy Adult Responses
Rejection sensitivity can activate intense emotional responses to perceived criticism, exclusion, or disconnection, often long before we consciously realise what’s happening. This worksheet is designed to slow that process down.
Understanding My Rejection Sensitivity is a structured, reflective tool that helps individuals identify which parts of themselves (or schema modes) are activated, and develop clear, compassionate Healthy Adult responses.
Rather than focusing on “fixing” rejection sensitivity, this resource supports awareness, regulation, and choice.
Understanding rejection sensitivity through a Schema Therapy framework
Identifying activated modes (e.g. Vulnerable Child, Angry Child, Anxious/Compliant Coping, Detached Protector)
Distinguishing between emotional activation and values-based responses
Reducing impulsive reassurance-seeking or withdrawal cycles
Strengthening internal regulation and Healthy Adult responses
Perceived exclusion or being left out
Delayed responses or ambiguous communication
Feedback or criticism
Conflict, rupture, or relational uncertainty
Situations where emotions feel “out of proportion” but very real
One 4-page professionally designed PDF worksheet (A4)
Clear psychoeducational prompts
Guided reflection and reframing questions
Healthy Adult Mode language and grounding statements
Adults exploring rejection sensitivity, emotional reactivity, or attachment-based triggers
Neurodivergent individuals (including ADHD and autistic adults)
This resource is intended for reflection and psychoeducation, and is not a replacement for therapy or clinical care.
A Schema Therapy–Informed Worksheet for Mode Awareness & Healthy Adult Responses
[Please note: this is the professional-use version of this resource and may be used with clients as part of therapeutic or educational work. under licence]
Rejection sensitivity can activate intense emotional responses to perceived criticism, exclusion, or disconnection, often long before we consciously realise what’s happening. This worksheet is designed to slow that process down.
Understanding My Rejection Sensitivity is a structured, reflective tool that helps individuals identify which parts of themselves (or schema modes) are activated, and develop clear, compassionate Healthy Adult responses.
Rather than focusing on “fixing” rejection sensitivity, this resource supports awareness, regulation, and choice.
Understanding rejection sensitivity through a Schema Therapy framework
Identifying activated modes (e.g. Vulnerable Child, Angry Child, Anxious/Compliant Coping, Detached Protector)
Distinguishing between emotional activation and values-based responses
Reducing impulsive reassurance-seeking or withdrawal cycles
Strengthening internal regulation and Healthy Adult responses
Perceived exclusion or being left out
Delayed responses or ambiguous communication
Feedback or criticism
Conflict, rupture, or relational uncertainty
Situations where emotions feel “out of proportion” but very real
One 4-page professionally designed PDF worksheet (A4)
Clear psychoeducational prompts
Guided reflection and reframing questions
Healthy Adult Mode language and grounding statements
Adults exploring rejection sensitivity, emotional reactivity, or attachment-based triggers
Neurodivergent individuals (including ADHD and autistic adults)
Clinicians supporting clients with RSD, schema activation, or interpersonal sensitivity
This resource is intended for reflection and psychoeducation, and is not a replacement for therapy or clinical care.
